Every 5 minutes for 5 rounds:
30 Kettlebell Swings 24/16kg
20 Sit-ups
10 Box Jumps 30/24″
*For added challenge, scale up the weight on the KB and replace the sit-ups with T2B.

*Please note that we will be commencing our move to the new premises this week so there will be progressively less equipment at the current location as the week goes on. Classes will run as per normal but we do ask for you to remain flexible during this period.

A. Snatch
7 x 2
*Build across the sets.
*New set every 90 seconds.

B. Back Squat
3 x 5 @ 80%
*5-10 reps in set 3.
*week 12 of 12.

5 x AMRAP in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Squats
*Rest 1 min. between cycles.

7:00am
Ascend as far as possible in 20 min:
Run (short loop)
20 Walking Lunges
10 DB Snatches (alternating)
*Start at 20/10kg DB’s and increment by 2.5kg per round.

8.00am
Surprise.

A. Clean & Jerk
1.1
*7 sets on a 90 second cycle.
*1.1 designates a 10 sec. reset between lifts.

B. For time
For time:
25 Front Squat 40/30kg
25 Burpees (over barbell)
20 Front Squat 50/35kg
20 Burpees
15 Front Squat 60/40kg
15 Burpees
10 Front Squat 70/45kg
10 Burpees
5 Front Squat 80/5kg
5 Burpees

A. Bent Over Row 8-8-8-8
*Build in weight across the sets.

B. EMOM x 10:
1 Kipping Swing
1 Knees to Elbows
1 Toes to Bar

C. Ascend as far as possible in 8 minutes:
3 KB Swings 24/16kg
3 T2B
6 KB Swings
6 T2B
9 KB Swings
9 T2B
12 KB Swings
12 T2B

EMOM x 20:
1. 10m Shuttle Run (max reps)
2. Rest
3. Row (max calories)
4. Rest
*Compare to last time – here.

7:00am
Partner Workout
For time:
Row 1000m
100 Push-ups
150 Sit-ups
200 Wall Ball
300 Double-unders
*During the row, the other partner must hold 80/60kg in the top of the deadlift.
*During the push-ups, the other partner must hold the flexed arm hang position.
*During the sit-ups, the other partner must hold a plank.
*The wall balls are to be performed in an alternating format, ie one throws the other catches.
*During the double-unders, the other partner must perform 10 x 10m shuttles before changing over.

8.00am
A. Work to a 1RM Clean and Jerk (12 min)

B. AMRAP in 20 min:
1 round of Cindy
1 Clean and Jerk 60/40kg
1 round of Cindy
2 Clean and Jerk
1 round of Cindy
3 Clean and Jerk
etc.
etc.